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Monday
Warmup: 3 Rounds 5 Muscle snatch 5 OHS 5 Squat snatch 5 Thrusters 30 Skips S & S: Find one rep max Snatch WOD: 3-6-9-12-15-18-21 Thrusters 40/25 *35 DU’s after each set Tuesday Warmup: 3 Rounds 10 Muscle Clean + Jerk 10 Front squats 10 Pushup – down dog 10 DB Airplane deadlifts 10 Sit ups S & S: Find one rep max C + J WOD: For time 10 BMU 24 DB Snatch 45 V – ups 24 DB Snatch 10 BMU Wednesday Warmup: 400m Run 10 Samson Lunges 5 Pull ups 10 Muscle Snatch 10 Front squats 10 Pushups WOD: Teams of 2 (35 min AMRAP) 60 Front squats 50/35 50 Pull ups (partner A deadhang partner B pull up) 40 Snatches 50/35 30 Partner Pushups (Facing each other clap at top) 400m Run together Thursday Warmup: 3 Rounds 10 Pushup – down dog 10 Airplane deadlifts 10 Sit ups S & S: Find one rep max Deadlift WOD: 3 RoundsFor time 27 Wall balls 15 Burpee box jump over 6 Wall walk Friday Warmup: 3 Rounds 30sec Toe tuch 20sec Dead hang 10 Hamstring walks 10 Power Cleans S & S: Accumulate 3- 5 min in every position - L – sit on the ground - L – sit from the pull up bar WOD: 4 Rounds for time 20 Power Cleans (60/40) 400m Run Saturday WOD: Teams of 2: 80 Wall balls 800m Run w/wall ball (200 shuttles) 60 HSPU 800m Run w/ wall ball 40 Snatches (60/40) 800m Run w/ wall ball 20 Rope climbs 800m run w/wall ball
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We are hosting SA’s BIG 5K and we’re running for CHARITY🏃🏼♀️💨🏃♂️💨
Everyone and anyone is welcome. You have the option to complete the 5k on your OWN time. Run it, walk it, walk your doggies or take a jog with your pram, it’s YOUR CHOICE! 20% of ALL Pretoria entries will be donated to CHARITY KEEPERS! BUT WAIT, THERE’S MORE 🤩 One lucky winner takes 15% of National entry fees in cash with the lucky draw on Saturday evening, 25 March💰🍀 ♦️When: Saturday, 25 March 2023 ♦️Start and Finish: CrossFit Pretoria, 77 Lys Street, Rietfontein ♦️Time: Dry start between 8:00am and 09:15am ♦️Cost: R50 per entry (Free entry for children under 13) *First 50 entries gets a free Bandana 🇿🇦 Sign up via the link below and choose “Pretoria” as your venue if you would like to join the FUN RUN with us ⬇️ Monday
Warmup 400m run 2 rounds 10 samson lunges 10 second calf stretch 10 hamstring walks 20 second high knees 5 acap pull ups + 5 normal pull ups S&S 22min Time cap 6 rounds: 400m run Into 200m fast Rest 1 min WOD AMRAP 8 min: 25 air squats 5 burpee pull ups 25 lunges 5 burpee pull ups Tuesday Warmup 10/8 cals 2 rounds 5 deadlifts + 5 hang cleans + 5 shoulder 2 overhead 10 pvc pass throughs 10 seconds hip opener lunges WOD Time cap 35 min 14 rounds you go, I go: 14/11 calories 9 deadlifts 6 hang cleans 3 shoulder 2 overhead Weight (rx 60/40) (adv 70/50) *In time remaining establish a 1RM complex of: 1 deadlift 1 hang clean 1 shoulder to overhead. Wednesday Warm up 3 rounds 5 back squats increase in weight each round 5 inch worms 30 seconds adductor stretch 10 box step ups S&S EMOM 15 min: Min 1: 30 second max back squats @ 60% of 1rm Min 2: 30 seconds max jumping lunges Min 3 : 40 seconds wall sit WOD: 21-15-9 HSPU (adv do strict) C2B *12 box step overs (adv with dumbell) after each set Thursday Warmup 2 rounds 10 shoulder taps in push up position 10 glute bridges 5 pull ups 10 step ups S&S Handstand walk skill ~kicking up against wall ~ holding against wall ~walking to wall ~free-standing walk **only when comfortable with handstand walks do: For time 5m , 10m, 15m, 10m , 5m Rest 30seconds between rounds WOD 5 rounds: 12 goblet squats, (adv can do overhead squats w dumbell) 8 burpee box jump overs Friday Warmup Warmup workout 3 rounds 30 singles 5 shoulder to overhead w db 5 db hang cleans 10 goblet squats Same weight as workout weight. S&S EMOM 16: Min 1: 40 seconds max shoulder to overhead w dumbell Min 2: 40 seconds max db hang cleans Min 3: 40 seconds max double unders Min 4: rest WOD 3 rounds: 10 Overhead squats 200m run 5 Wall walks 200m run 10 Snatch 200m run 15 Handstand push up Weight: 60/40 Monday
Warm up: Buy in 400m run 3 rounds 20 seconds calf stretch 10 glute bridges 10 front squats 10 muscle snatches S&S 3:30 min x 5: 30 DU’s (45 singles) 10 thrusters 40/25 200m run Time cap - 3 min per set (have to rest at least 30 seconds) Workout: 15-12-9-6-3 Snatches(40/25) Burpees over the bar Tuesday Warm up 2 rounds 10 Box step up 10 lunge twist to same side 10 alt v- ups 10 strict presses S&S Complex: 5 sets to find a heavy 1 push press 1 push jerk 1 split jerk Workout Amrap 6 min: 14 alt v-ups 12 Box jumps 10 DB alt hang clean and jerks Rest 1 min Amrap 6 min: 14 T2B 12 box step ups with DB 10 dumbell hang snatches Rest 1 min Wednesday Warm up buy in 200m run 3 rounds 10 sec calf stretch 5 push up into downward dog 10 glute bridges 5 inch worms Workout You go I go 14 rounds (adv do 16) (35min cap) 200m run 12 Kettlebell swings 3 Wall walks Thursday Warm up Amrap 8 min: 10 deadlifts 10 push ups 10 push up shoulder taps 20 sec adductor stretch S&S 4 rounds (as fast as possible): 30 alt v- ups 30 russian twists (adv with weight) 30 knee tucks *Rest 1 min between rounds Workout 15 min time cap: 21-15-9 Deadlifts adv(100/70) (rx-80/55) HSPU -into- 21-15-9 Deadlifts 10 m Handstand walk after each set of deadlifts Friday Warmup -Row to a 100m and try to stop on 100m exactly. Every 5 meters before or past 100m do 3 burpees Into 2 rounds 5 muscle snatches + 5 normal snatches 10 wall ball thrusters 10 glute bridges S&S Emom 16: 1 12/10 cals row 2 10 burpees 3 12 shuttles(7.5m) 4 10 snatches(40/25) Workout 4 rounds: 20 Wall balls 5 Bar Muscle ups 20 shoulder to overheads (40/25) Rest 1 min between rounds Saterday Workout: 400m run together -Into 2 rounds 30 front rack lunges 30 pull ups 400m run together -Into 3 rounds 20 back rack lunges 20 chest 2 bar 400m run together Into 4 rounds 10 overhead lunges 6 rope climbs (40 / 25) Monday
OPEN 23.3 Tuesday Warm up: 8 min EMOM 10 Hip opener lunges 20 sec pigeon stretch 20 sec calf stretch 5 Back squats (increase each round) S&S: Back squat Every 2 min x 6 sets 3 Back squats @ 75% - 80% of 1RM 12 Jumping squats WoD: 4 Rounds 12 Front rack Lunges (40/25) 200m Run 15 Toes 2 Bar 50 Double Unders (75 singles) Wednesday Warm up: 3 Rounds 10 Good mornings 10 Wall balls FS 5 power cleans 10 PVC lat stretches WoD: Teams of 2 - YOU GO, I GO 16 Rounds 12 Wall balls 8 Power cleans (50/35) 14/11 Calorie row Thursday Warm up: 8 min EMOM 10 Airplane DL 5 Scapular pull ups + 5 Strict pull ups 10 PVC elbow stretch 5 Deadlifts + 5 Power cleans S&S: 12 min EMOM 1; 3 Power clean & Jerk (work with heavy weight) 2; 40 sec plank WoD: 6 Rounds 12 Deadlifts (60/40)(adv. 80/55) 12 C2B 50 Double Unders between rounds Friday Warm up: 8 min EMOM 10 Hip Opener Lunges 10 Supermans + 10 Airplane DL 10 push up into down dog 5 Deadlifts + 5 Strict press (EB) S&S: 6 sets Kettlebell Complex: (can increase in weight) 5 Deadlifts 4 Cleans 3 STOH 2 Snatches WoD: 14 min AMRAP 7 Box Jump Overs 7 Burpees 7 DB Snatch (switch hand every round) Saturday WoD: Teams of 2 For Time. 100 Calories 80 push ups 60 Toes 2 Bar 40 Burpees 800m Run together 40 power cleans (40/25) 60 front squats (40/25) 80 Deadlifts (40/25) 100 Double Unders Monday:
CrossFit OPEN 23.2 Tuesday: Warm up: 2 Rounds: 20 PVC pass through 10 push up to down dog 10 Dynamic squat stretches 10 sec calf stretch *Bergener Snatch warm up S&S: Every 3 min x 5 sets: 40 Double unders (scale 60 S.) 7 Burpees Over Bar 1 Snatch (work to heavy single) WoD: For time 21-15-9 Front squats (50/35) Wall Walk Wednesday Warm up: 3 Rounds: 10 Airplane DL 10 Supermans 5 Inch worms 5 Scap pull ups + 5 Strict pull ups WoD: Teams of 2 You go, I go style (35 min) 14 Rounds (7 rounds each) 16 DB C&J (22.5/15) 10 box jump Over 4 BMU (Scale: Box/band MU; C2B) Thursday Warm up: 15/12 Calories 3 Rounds: 5 Inchworms 10 Dynamic squat stretch 10 Strict presses 10 Hamstring walks S&S: 5 working sets of 3 reps Push Press Use 2 sets to build up to working weight WoD: 4 Rounds: 400m Run 15 Thrusters (40/25) 12 HSPU Friday Warm up: 200m Run 3 Rounds 10 Good mornings 10 Hip opener Lunges 10 Alt. V ups S&S: 16 min EMOM: 1: 12/9 Cal Row 2: 12 Burpees 3: 10/8 Cal Bike 4: 15 Goblet squats WoD: 5 Rounds: 15 KB Swings 12 Toes 2 Bar 9 Box Jumps Saturday CrossFit OPEN 23.3 Warmup: 400m Run
30sec Pigeon stretch 30sec Touch your toes 10m Duckwalk 10 Jumping squats 10 Push ups S & S: Front squat 5 sets of 4 reps WOD: 6 Rounds 24 Air Squats 24 Push ups 200m Run Warmup: 8 min AMRAP
5 Deadlifts into 5 Front squats into 5 Strict press 5 Scap pull ups into 5 pull ups 10 Glute bridges S & S: 12 Min EMOM Minute 1: 3 Deadlifts Minute 2: 3 Strict press WOD: 7 Rounds 7 Thrusters (40/25) 7 Pull ups 7 Burpees over bar Warmup: 50 Skips
10 Hamstring walks 10sec calf stretch 10 KB Airplane deadlift 10 Shuttle runs S & S: 7 min Time Cap 2 max attempts: Unbroken plank WOD: Teams of 2 For Time: 200-160-120-80-40 DU’s 40-32-24-16-8 KB Swing *200m run together after each set |
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April 2023
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